WOD WOD, November 27, 2018
Crossfit Tuesdays SAY WHAAAAA? Metcon (Time) 3 Rounds for time – 18 minute cap 10 x Lateral Burpees over bar 20 x Wall Balls 20/14lbs 10 x Power Cleans 60/40kg 20 x Wall Balls 10 x Lateral Burpees over bar REST 2:30 Minutes OPTIONS : BB : Reduce Load WB : Reduce Load / Distance…
READ MOREWOD WOD, November 26, 2018
Brodizzling Handstand push up memories form the 50’s open chipper 😉 Warm-up Shoulder Priming / Front Squat prep Front Squat (Weight) Every 3 Minutes x 6 Sets Set 1 : 5 reps @ 55 % Set 2 : 5 reps @ 65 % Sets 3-6: 5 reps @ 70-75% TEMPO : 2-X-1-1 *After each set…
READ MOREWOD WOD, November 25, 2018
Blitzem Sundays Metcon (Calories) Teams of 3 Complete the following: 10 Rounds each 45s work/2:15 rest ASSAULT BIKE/SKI ERG max cals *After each effort perform 10 ball slams 20/12kg *Each team member leaves on the minute. 15sec rotation. *Consistent rounds *Score = Total team cals
READ MOREWOD WOD, November 24, 2018
Saturday Slingin Will anyone get back to the second leg of the rower ?? Metcon (Calories) In teams of 2 AMRAP in 24 minutes Buy in : 80/60 x cal row or ski Then 20 rounds ( 10 rounds each ) 6 x Burpees 6 x box jump over 24/20" 6 x DB / KB…
READ MOREFriday Feelzzz WOD, November 23, 2018
Straight up bangersss Power Clean (10×1) A. 10 min Emom 1x Power Clean 1x Hang Power Clean 1x Push Press *Pick your weight at the start and weight remains the same for 10 sets. *Pick your weight you pick your fate 🙂 Hang Power Clean (10×1) Push Press (10×1) Metcon (10 Rounds for reps) Mental…
READ MOREWOD WOD, November 23, 2018
“BIG DAY” Bench Press (Weight) Every 3 Minutes x 6 sets Set 1 : 5 @ 55 % Set 2 : 5 @ 65 % Set 3-6 5 @ 70-75% *After each set : 30 Second SA Suitcase hold per side – Heavy Metcon (3 Rounds for reps) Conditioning Every 5 Minutes x 3 Sets…
READ MOREWOD WOD, November 22, 2018
Squaz with tha lotz Warm-up A) Hip Flow + Glutes B) Med Ball Clean Progression C) RDL / Back Squat TEMPO Back Squat (Weight) Every 3 Minutes x 6 Sets Set 1 : 5 @ 55 % Set 2 : 5 @ 65 % Set 3-6 5 @ 70-75% *After each set : 30 Second…
READ MOREOlympic Weightlifting WOD, November 22, 2018
OLY CLUB Snatch (Weight) As per last week with Clean and Jerks 20 Minute open cap 3 x 3 Building slightly each set 3 x 2 Building slightly each set 3 x 1 All at same load – 90 %ish NO MISSES Back Squat (Weight) E3MOM x 4 Sets 5 x Back Squat @ 70-75…
READ MOREWOD WOD, November 21, 2018
Dubzy Helen Weighted Pull-ups (Weight) 12 Minute cap 3-3-3-3-3-3 Record top weight *Any Grip Permited OPTIONS: 6 x 3 @ body weight 6 x 3 Pause Banded *PRACTICE DUBZ IN REST PERIODS Metcon (Time) Midweek Spice – 16 Minute cap finished or not 3 Rounds for time: 30 x Dubz Run 200m with sandbag or…
READ MOREWOD WOD, November 20, 2018
Chesticle Tuesday bah Metcon (AMRAP – Rounds and Reps) In Pairs : AMRAP in 22 Minutes 60/50 x Cal Row 40 x Tall Box Jumps 30/24" 30/20 x Ring Dips 20 x Deadball Over Shoulder 55/35kg RX PLUS : 65/45kg Box Jump : Lower height Ring Dips : 20/12 Reps, Ring Push Ups, Push Ups…
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